20 Minute AMRAP Box Workout

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At just about 12 weeks postpartum, I’m starting to feel so much better.  Don’t get me wrong, I have my days, and my kid’s still not sleeping through the night, BUT I think I’m sort of out of the walking zombie stage.  Working out is getting slightly easier.  Ever so slighty.

CrossFit workouts for women from StayFitMom.com.

I’ve really dialed in my nutrition this last month, which I believe is also yielding me extra energy.  Of course the weight is not coming off fast enough (does it ever?)!  I texted a group of my girl friends these “transformation” pictures about a week ago.  I was so discouraged.  I feel pretty much like nothing has changed in the last 5 week.  But alas, I’m still truckin along!  9 months to gain the weight, 9 months to lose it, right?  If one more person tells me that though, I might punch them in the throat.

Postpartum transformation from StayFitmom.com

In all seriousness, my biggest goal right now is to keep up my milk supply for my little guy, which I know is most important.  I’ll look back on this time and regret being hard on myself, and I know for a fact if another woman was in my same shoes I’d be telling her she was doing great.  Now I just need to put those words of encouragement into practice for myself.  Easier said than done, but I’m working on it!

Our workout this week is all about using a box.  You’ll be surprised how much this simple object can intensify your workout.

Perfect at home CrossFit Workouts from Stay Fit Mom!

CrossFit workouts for women from StayFitMom.com.

Weekly Workout:

20 minute AMRAP

  • 10 Burpee Box Jump Overs
  • 10 Dips
  • 10 Bulgarian Squats
  • 10 Step ups
  • 10 Push ups

CrossFit workouts for women from StayFitMom.com.

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Equipment Needed:

  • Keep track of your time using a watch or a Timer.  (We frequently use the MYWOD app and recommend it to our readers.  You can keep track of your workouts, they’ve got How To videos, and of course the app has great timers.)  Set your timer to go off every minute, so you know when to begin your next set of jumps.
  • Plyometric Box:  You can always use a retaining wall if you don’t have access to a box.

CrossFit workouts for women from StayFitMom.com.

Modification Options:

  • Be sure to modify this at home workout to your ability level.  Burpee box jump overs can be modified with burpee STEP overs.  In the picture above I use the box to help me modify my push ups right now.  You can intensify this movement but putting your feet on the box and keeping your hands on the floor for push-ups, or you can always do push ups on the ground if you can complete them with perfect push-up form.  For this workout I used a 20 inch box, but you can also change the height of the box if you need to.

Set your timer for 20 minutes.  At the start of the timer complete 10 burpee box jump overs, followed by 10 dips, 10 Bulgarian squats, 10 step ups, and 10 push ups.  After you’ve completed your 10 push ups return to 10 burpee box jump overs.  Cycle back through all of the movements and continue to do so until your 20 minute timer goes off.  Complete as many rounds as possible within the 20 minute time cap!

Follow us on Pinterest for great workout suggestions! !  Post your workout to Instagram and be sure to tag @stayfitmom_Krista and @stayfitmom_Tracy!

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Did you catch last week’s Descending Leg Workout?

Leg Workout at home

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